Skill:
4x - 50 FT [length of rig] - Overhead Plate Walking Lunge
Strength:
Back Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
3x4@85%ww
1x4+AMRAP@85%ww
WOD:
For Time:
100 FT Overhead Plate Walking Lunge @45/25 (50 FT down then back)
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3 Rounds:
30/24 Cal Row
30 Wall Balls @20/14
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100 FT OH Plate Walking Lunge (50 FT down then back)
Accessory Work:
Conditioning:
Every 4 min x 4 sets
100m Sprint
12 GHDs or Abmat Sit-ups
7/5 Strict Pull-ups